Protein Demystified...

Proteins are macromolecules made up of 20 different amino acids, compounds that help control hunger and build muscle, skin and more. Eleven of the acids are nonessential, meaning our body produces them, so we don't need to get them from food. The other nine are essential—we can't make them and must replenish our supply from one of two camps:

Complete proteins contain all nine of the essential amino acids and include animal products (meat, fish, dairy, eggs) as well as soybeans and quinoa.

Incomplete proteins, as the name suggests, fall short. Nuts, seeds and grains are all missing or low in the same essential amino acids. Legumes, fruit and veggies all lack other essential amino acids.  Combine one food from each incomplete group and, voilà, full package. In an ideal world, you'd have complete protein at every meal to ensure all nine essential amino acids are there when you need them. But that's not always possible or even necessary. A quick rule of thumb: If you have only incomplete proteins at one meal, have complete ones the next time you eat.

Until Monday - Keep thinking veggies and protein!

Mayonnaise…

OK – I know all of you who read my blog know that mayo is out!  It no longer exists in my food vocabulary!  The fat free Greek yogurt has taken its place.  So here are a few things you can do with that bottle of mayo to get it out of your existence.

Condition your hair by massaging it into your hair and scalp.  Cover your head with a shower cap, wait a few minutes, and shampoo.

Relieve sunburn pain by slathering mayo over the affected areas.

Clean piano keys with a little mayo applied with a soft cloth.  Wait a few minutes, wipe with a damp cloth and buff.

Remove bumper stickers by rubbing some mayo over them.  Let it sit for a while and wipe it off.  It will also remove tar and pine sap.

SHORT AND HEAVY...

Think lifting a weight just means moving it up and down? Okay, technically it does. But there are a lot of different ways to approach that moving! Confusing your muscles by trying something different forces them to work harder to adapt.

Try doing short and heavy sets in which your load is heavy enough that you can do no more than five reps. Other options include  super slow sets (count to five as you extend and then again as you contract), isometric holds (holding the weight in a contracted position without moving it), and drop sets (starting heavy and moving to lighter weights until you are fatigued).

Grilling…

Grilling and summer go hand in hand! I just love it, especially now that we are remodeling and our kitchen is filled with lamps and furniture! I am also grateful or the weather that is cooperating so we can eat on our patio.  

Anyway - grilling is so tasty and healthy!!!  OK, so I don’t have as many pots and pans to clean!  Best if all it keeps the oven off in the house and allows for a cooler environment!  Oh I forgot to mention, Bob is the Grill Master!  I have come a long way with my cooking, but grilling, I will leave to Bob!  It must be a mental block for me, like driving a stick shift!  I will leave it to the men in my life!!!

Is there anything you can’t grill?  I can’t think of a thing!  We have had an entire salad done on the grill!  A trip to the local farmers market with grilling on the mind!  A bounty of fresh romaine and radicchio lettuces, carrots, asparagus, zucchini, eggplant, squash, bell peppers, spring onions, mushrooms, garlic and tomatoes.  Oh my! What protein do we add to this, a lean steak, pork tenderloin, chicken breast, shrimp, scallops or tuna? Don’t forget tying out some fruits on the grill! It is just endless!

I will even use some of the vegetables for the vinaigrette that will accompany this fresh, flavorful, healthy delight!  Grab those zero calorie vinegars, some fresh herbs, spices and maybe a slice of grilled pepper, onion and garlic and blend away!

My mouth is watering!

A little hint…

Focus on what you can eat, not on what you shouldn’t!  Any weight-loss plan that leaves you with hunger pangs or fixated on the foods you shouldn’t have will leave you more apt to binge or lose steam.  So skip the woe-is-me attitude; by concentrating on the positive!  You are becoming so much healthier and looking and feeling better then ever! The healthy choices you are making are so habit forming and such a second nature that you really don’t have to think too much about them!  We all have our “moments”, but by planning ahead for the occasional treat, you will have a better shot at achieving your goal!  As I have said many times, keep focused on your next meal, and make sure it is a healthy choice and do an extra 15 minutes on the treadmill!  Stay FOCUSED!!!